Healthy Roasted Vegetables
Healthy roasted vegetables are easy to add into any lunch or dinner (or breakfast with a boiled/fried egg and some baby spinach if you like) and it’s loaded with antioxidants.
This classic root vegetable recipe has an antioxidant-rich healthy roasted vegetable combination of vitamin A coming from beta-carotene and vitamins C and E.
Why do we need antioxidants?
Antioxidants are classified as free radicals in the body. They are unpaired electrons that can cause damage to cells such as DNA, protein, carbohydrates and fats. In order to prevent damaged cells, the unpaired electron needs to find a pair. The best way to think of this is like a singles party. The free radicals are the singles looking to meet their match and partner up with someone. Once the electrons are paired up, they essentially no longer cause damage to cells.
Free radicals can occur through normal metabolic processes that occur naturally in the body and by exposure to external toxins.
External causes can be caused by exposure to chemicals/pollutants, smoking, alcohol, radiation, medications/drugs, stress and a diet high in unhealthy fats, sugar and additives.
Some of the best ways to increase antioxidants in the diet are to include foods that are rich in vitamins A, C and E – as well as selenium and amino acids cysteine, glycine and glutamic acid.
Healthy Roasted Vegetables – Key Nutrients
One serve of healthy roasted vegetables contains;
Vitamin A – 290% of recommended daily intake
Vitamin C – 83% of recommended daily intake
Vitamin E – 84% of recommended daily intake
Antioxidant-Rich Roasted Veggies
- 1 beetroot
- 5 small carrots
- 1 small sweet potato
- 1-2 tbsp extra virgin olive oil
- 1 tbsp dried mixed herbs
- Preheat oven to 200 degrees.
- Wash all veggies and leaving the skin on, chop the beetroot and sweet potato into small chunks and split the carrots down the middle (or chop into small chunks, whatever you prefer).
- Place on a baking tray and and drizzle with olive oil and sprinkle the mixed herbs over.
- Place into the oven and cook for approximately 20-25 minutes, turning veggies occasionally whilst cooking.
- Veggies can be enjoyed hot or cold.
- I would love your feedback and comments below on this recipe and don't forget to tag me in your photos @amysavagenutrition
Essential EquipmentBaking tray
Find your IngredientsVegetables – fruit & veg aisle Extra virgin olive oil - oils aisle (if you are based in Australia I love using Cobram Estate) Mixed herbs - dried herbs and spices aisle
If you like this recipe, there are some other great healthy recipes to try;
Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email email@example.com for further details.